The Traditional Spices Of India

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India’s spice chest is more than flavor—it’s a millennia-old pharmacopeia. In both everyday cookery and India’s classical medical system of Ayurveda, spices are valued not only as taste-makers, but as digestive aids, conditioners of metabolism and gentle therapeutic agents. Below, I explore six of India’s most popular spices—cumin, cayenne, coriander, mustard seed, turmeric and garam masala—describing their culinary roles, Ayurvedic properties, tradi­tional uses and what modern research suggests about their health benefits.

In Ayurveda, all foods, herbs and spices are characterized by their taste, energy, temperature and post-digestive effect, as well as their specific effects on the three “doshas,” which refers to different body and constitutional types known as Vata, Pitta and Kapha. Vata is composed of air and space, and is related to movement, breath and circulation. Pitta is composed of fire and water, and is related to digestion, metabolism and temperature regulation. Kapha is composed of earth and water, and is related to structure, stability and endurance.

Ayurveda teaches us that good digestion is central to health, and in India, spices are highly valued for their digestive-stimulating effects. We like to say they “kindle the agni,” which means they stimulate the production of gastric juices. “Agni” means fire; in this case, we are talking about the digestive fire. In general, spices help us digest our food better, and they help our bodies detox better, too.

Each spice has unique properties that affect the body differently. Some spices help to relieve gas and bloating, while others work to warm, stimulate or cool us down. In fact, the same spice may be used differently, depending on a person’s constitution, current health problem (or imbalance) or a specific health issue.

Let’s now look at six of India’s most trea­sured spices, which we enjoy daily.

CUMIN

Cumin (Cuminum cyminum L.) is founda­tional to Indian cuisine. We call it jeera, which translates to mean “that which digests.” Thus, it is very good for digestive support.

Cumin seed is traditionally pan-toasted or fried in ghee or mustard oil. In ground form, it is often part of our favorite spice blends (called masalas); or one can add it whole to various dal recipes, soups, stews, vegetable dishes and breads. One of our favorite ways to enjoy cumin is Jeera Rice—basmati rice cooked with whole cumin seeds, salt and ghee. To deepen the flavor and release the aromatic oils, we often briefly toast cumin seeds alone or with other spice seeds in a dry skillet before grinding or adding to a specific dish.

Ayurveda values cumin seeds for their ability to support good digestion and assimila­tion. The seeds are pungent, hot, dry and light, making them useful for easing gas and bloating, and, according to modern research, stimulating the release of digestive enzymes which, in turn, improves digestion.1 Cumin’s volatile medicinal oils and flavonoids contain antioxidants and an­timicrobials. A teaspoon of roasted cumin seed powder in warm water is a treasured, age-old, post-meal drink we use to aid digestion.

CAYENNE / RED CHILI

Cayenne (Capsicum annuum) was popu­lar in India long before it became a common household spice in the West. It is integral to many of our best Indian dishes and is often found in different masalas as well as pickles and vegetable and dal dishes. It is a good diges­tive aid that increases the digestive fire, helps maintain a healthy weight and supports a healthy microbiome.

In Ayurveda, cayenne has been used as a culinary and medicinal aid to treat congestion and sluggishness, and to increase circulation and metabolism. However, too many hot spices may aggravate acid reflux, gastritis or inflammatory conditions, so using hot chili peppers of any variety should be specific to each person.

In some instances, one can apply cayenne topically for pain man­agement. Some interesting traditional uses include mixing cayenne with butter and applying to painful, swollen joints, making a paste of cayenne and sandalwood to be applied to the forehead to treat headaches, and mixing with honey or sugar and taken to help relieve a sore throat and improve the voice.

In modern times, researchers have studied cayenne extensively for its anti-inflammatory properties and beneficial effects on heart disease, high blood pressure and vascular and metabolic diseases.2-4

CORIANDER

Coriander seeds and leaves (Coriandrum sativum L.) are staples in Indian cuisine. We love to use whole coriander seeds—toasted or ground—with other spices in many of our favorite masalas. In traditional Indian cuisine, we use fresh coriander leaves (cilantro) most often as a cooling garnish for our hot and spicy dishes.

In Ayurveda, coriander is a mild diuretic and soothing digestive aid used to reduce excess heat. The combination of coriander seeds with cumin and fennel makes a popular drink known as “CCF Tea.” This delicious, calming tea is a digestive tonic, a mild diuretic and a gentle body detox. In the summer, we like to drink coriander water made from the steeped, strained seeds as a cooling tonic. Both teas are good when you’re hot, or “hot and bothered,” regardless of the weather.

Coriander contains polyphenols5 and antioxidants. Ancient medical doctors observed its anti-inflammatory properties, and, in modern times, researchers have studied it, including in clinical trials, for treating and managing complications from type 1 and type 2 diabetes.6-8

MUSTARD SEED

Cooking with mustard seed (Brassica juncea / Brassica nigra) is an age-old tradition we use when tempering spices and aromatics in oil or ghee. Using this technique, called tadka, we fry the mustard seeds for a few seconds until they pop and become fragrant before preparing the rest of the dish. The hot fat enlivens mustard seed’s sharp pungency, releasing great flavor. Mustard seed is also used for making a variety of pickles and mustards.

In Ayurveda, depending on the patient, mustard may be used for external or oral use; the pungent taste helps improve circulation, while mustard plasters may be used topically for healing. When consumed, mustard seed stimulates digestion and circulation, helping to reduce congestion and heaviness. Overuse or inappropriate use could aggravate inflammatory conditions due to the heating and pungent qualities. How­ever, the small amount we use when making our tadka is not a problem for most people, and is typically balanced by other cooling herbs, spices and foods.

Studies of the glucosinolates (pungent-tasting compounds found in plants) and omega-3 fatty acids of mustard seed highlight antimicrobial and anti-carcinogenic properties known to help reduce inflammation and lower the risk of car­diovascular diseases and cancer.⁹

TURMERIC

Of all the spices, turmeric (Curcuma longa) is probably the one that researchers have most scrutinized for its wide range of health benefits.¹⁰ A member of the ginger family, it is perhaps the most iconic Ayurvedic spice of all time. It gives curry powder that gorgeous golden/yellow-orange color, which comes from curcumin (thus the name “curry”), a carotenoid compound found in the root of the turmeric plant. Turmeric is a favorite in hot golden milk, rice dishes, roti (Indian flat bread), curries, dal, vegetable dishes, dressings, sauces and pickles.

Traditionally, turmeric has been used to brighten the complexion and heal various skin diseases. It is used through many channels, including nasally, orally and topically. We even use it in ceremonial pastes for special occasions and holidays.

In Ayurveda, turmeric’s pungent, bitter and astringent properties make it ideal for internal and external purification and wound healing. It’s an antioxidant and an anti-inflammatory, and is traditionally regarded as a mild digestive stimulant and liver tonic.

Modern research suggests potential ef­fects on liver and skin health as well as uses in wound healing. Testing has shown that, on its own, curcumin is poorly absorbed.¹¹ To ensure proper absorption, it must be combined with black pepper (piperine) and a dietary fat (ghee, in particular). This goes for both cooking and medicinal formulations. A pinch to a teaspoon in cooking is a common daily practice in most Indian households. However, for therapeutic doses, it’s best to consult a qualified Ayurveda or naturopathic practitioner, as high-dose cur­cumin supplements are sometimes best used under supervision.¹²

GARAM MASALA

Garam masala is not a single spice but a warming blend that contains various spices. Our favorites are cardamom, Ceylon cinnamon, cloves, cumin, black peppercorn, coriander and nutmeg.

 

Traditionally, garam masala is added to dal, rice and millet dishes, dry vegetable dishes, marinades, dry rubs, stews, curries and gravies. It’s commonly used as a finishing spice, stirred into a pot or sprinkled over food just before serving.

In Ayurveda, garam masala is considered warm and stimulating; it enhances digestion and circulation, and adds balancing warmth to heavier foods. Ayurvedic practitioners combine herbs and spices because the healing effects can be greater due to the synergy between the spices—meaning they work together, support­ing each other, bringing balance between the taste and properties of each spice. However, in the modern published literature, the spices found in garam masala have been studied individually rather than in combination.

MORE THAN SEASONING

Our Indian culinary practices and Ayurvedic wisdom treat spices as more than seasoning— they are gentle daily medicines woven into our meals. Even modern science has validated many of our traditional observations—such as tur­meric’s anti-inflammatory effects, cumin’s di­gestive properties and cayenne’s action on pain and metabolism—while also highlighting the complexities of dosing and bioavailability. The real strength of these spices lies in food-based, habitual use. Small amounts taken regularly in food, combined with healthy diet and lifestyle practices, support good digestion, excellent immunity and well-being with very low risk.

As with all traditional therapies, spices are meant to be personal­ized to your unique constitution and state of health. For this reason, and for significant health issues, we recommend consulting with a qualified Ayurvedic practitioner familiar with the tastes and properties of all of India’s superb healing spices. Happy cooking!

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SIDEBAR

JEERA (CUMIN) RICE (serves 4)

INGREDIENTS:

1 cup organic basmati rice and 2 cups filtered water

Good quality salt, to taste

4 tsp organic, grass-fed ghee

1 tsp organic whole cumin seeds

Cilantro

INSTRUCTIONS:

1. Put the rice, water and salt in a saucepan. If time permits, allow the rice to soften in the water for an hour or two. Otherwise, proceed with cooking.
2. Bring the water to a boil. Reduce heat to low; cover and cook until water is absorbed.
3. When rice is done, melt ghee in a skillet over medium heat. When hot, add cumin seeds, stirring and frying just until toasted and aromatic, about 1-1½ minutes.
4. Immediately add the ghee to the rice, using a fork to fluff up the grains. Garnish with cilantro.
   

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REFERENCES

1. Rokonuzzaman, Jannat N. A comprehensive review of cumin is a natural remedy for health and wellness. Int J Med Res Health Sci. 2023;12(4).
2. Chauhan M, Kant C, Negi C, et al. Blood circulation stimulation properties of cayenne pepper: a review. IOSR Journal of Applied Chemistry. 2018;11(5):78-83.
3. Health benefits of cayenne pepper. Cleveland Clinic, Nov. 30, 2021.
4. McCarty MF, DiNicolantonio JJ, O’Keefe JH. Capsaicin may have important potential for promoting vascular and metabolic health. Open Heart. 2015 Jun 17;2(1):e000262.
5. Mechchate H, Es-Safi I, Amaghnouje A, et al. Antioxidant, anti-inflammatory and antidiabetic proprieties of LC-MS/MS identified polyphenols from coriander seeds. Molecules. 2021 Jan 18;26(2):487.
6. Gray AM, Flatt PR. Insulin-releasing and insulin-like activity of the traditional anti-diabetic plant Coriandrum sativum (coriander). Br J Nutr. 1999;81(3):203-9.
7. Kumar S, Lamba D, Khanduri S, et al. Potential of Coriandrum sativum in management of diabetes and hyperlipidemia: a comprehensive review of pharmacological evidence and mechanisms. Int J Basic Clin Pharmacol. 2025 Mar;14(2):324-329.
8. Zamany S, Barzegar A, Aghapour B, et al. Effects of dietary supplementation with coriander seed powder on serum lipid profile, glycemic indices, and oxidative stress biomarkers in patients with type 2 diabetes mellitus: a randomized, double-blind, placebo-controlled trial. Prev Nutr Food Sci. 2025 Dec 31;30(6):529-538.
9. Das G, Tantengco OAG, Tundis R, et al. Glucosinolates and omega-3 fatty acids from mus­tard seeds: phytochemistry and pharmacology. Plants (Basel). 2022 Sep 1;11(17):2290.
10. Restivo J. Turmeric benefits: a look at the evidence. Harvard Health Publishing, Mar. 22, 2024.
11. Hewlings SJ, Kalman DS. Curcumin: a review of its effects on human health. Foods. 2017 Oct 22;6(10):92.
12. Brown ME. Turmeric benefits. Johns Hopkins Medicine, n.d.

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